Smart Beef Goulash Basic Recipe
Smart beef goulash basic recipe - Liaison between tender meat and fine vegetables. Serve over rice or noodles to make a robust meal. Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
By the way, this smart goulash variant is healthier than the classic recipe, because we only used beef here, pork in comparison has a high content of inflammation-promoting arachidonic acid. We have also dispensed with red wine, because alcohol is not part of a healthy diet.
Beef has a high content of haematopoietic iron. Women in particular, but also pregnant and nursing mothers, have a higher requirement for this blood-forming iron. The trace element from animal sources is more readily available to our body than from plant foods.
You want more vitamins and minerals? Then add peppers, broccoli, cauliflower, pumpkin or mushrooms to the goulash just before cooking. Also vegetarian with potatoes, tofu or seitan instead of meat as well as vegetable instead of meat broth tastes really good. The cooking time is then reduced to about half an hour. Potatoes, brown rice or wholemeal noodles go well with it.
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 33.4 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 7.5 μg | (250 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 8.3 mg | (104 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 86 mg |
Ingredients
- Ingredients
- 3 carrots
- 1 pc Celery root
- 3 onions
- 2 Tbsps Canola oil
- 1 ¾ lbs Beef
- 3 Tbsps Tomato paste
- 2 ½ cups Beef broth
- ½ tsp peppercorns
- salt
- peppers
- 2 tsps ground paprika
- 1 tsp oregano
- 1 sprig rosemary
Preparation steps
Clean, peel, wash and dice carrots and celery. Peel onions and cut into strips.
Heat oil in a pot. Brown the meat in it for 5 minutes at high heat. Add the vegetables and cook for 5 minutes, stirring vigorously while scraping the meat off the bottom. Add the tomato paste and let it caramelized for 4 minutes while stirring; this will brown the tomato paste slightly and give the goulash a nice brown color. Then add 4 TBSP of stock and let it simmer for 3-4 minutes, stirring from time to time.
Pour in the remaining stock, season with salt, pepper, peppercorns, paprika powder, oregano and rosemary. Simmer covered at low heat for about 1 1/2 hours until the sauce is creamy, stirring occasionally. Season goulash with salt and pepper. Serve over rice or egg noodles.
